A Good Offense

Reducing Inflammation from Diabetes, Cardio-Vascular Disease, and Metabolic Syndrome

Inflammation is defined as “a localized physical condition in which part of the body becomes reddened, swollen, hot, and often painful, especially as a reaction to injury or infection.” This is what happens when we twist an ankle. First, we feel pain. Then, we notice that our ankle is hot to the touch and becomes red and swollen. The inflammation that causes disease is the same as the inflammation we get when we suffer from a twisted ankle, except it’s inside the body. Reducing chronic inflammation is essential to become less susceptible to all diseases.

Diseases Caused by Inflammation

Cardiovascular Disease (CVD) is inflammation associated with the vascular system— the vascular system is made up of vessels that carry our blood through our body. Cardiovascular diseases include stroke, heart attack, high blood pressure, and other vascular issues.

Type 2 Diabetes (DM2) is when the pancreas is not responding to the sugar that is being consumed. Type 2 Diabetes can cause damage to nerves, the heart, eyes, kidneys, and more.

Metabolic Syndrome(MBS) is a cluster of conditions simultaneously occurring. These conditions include but are not limited to obesity, elevated blood pressure, sugar abnormalities, hormonal imbalance, etc.

Sugary blood is thick, sticky, and gets stuck or clogged easily. It’s coarse, like a Brillo pad. Sugary blood scratches vessels which cause an inflammatory response as it moves through the system. When the body is chronically inflamed it is more prone to all diseases, viruses, bacterial infections, autoimmune diseases, insomnia, anxiety, depression, and of course COVID-19.

How to Decrease Inflammation and Strengthening your Immune System


Eating a diet rich in fat, moderate in protein, and low in carbohydrates will help improve your health. When you eat a nutrient-rich diet, you enhance your gut health significantly, give the body what it needs to repair damage incurred, rebuild a more diverse microbiome, and enhance your immune system.


Breathe properly. Sit still for 5 minutes. Inhale through the nose, exhale through the mouth.  Repeat for 5 minutes. Now, notice how you feel – physically and emotionally, how does your heart feel?


Our bodies LOVE movement, it helps decrease inflammation. Notice I did not say exercise. Move to your own beat. Move slowly. Move quickly. Dance, run, skate, ski, hike, bike, swim, walk, yoga, QiGong, Thai Chi. Feel good. DO NOT OVERDO IT. Moderation is key.


Smile until it becomes real. (Depending on your current mood this could take 30 minutes or so.) Smiling stimulates the body to release toxins, causes relaxation, and sets those beta-endorphins free! Smiling also increases serotonin, oxytocin, dopamine, and GABA which literally makes us feel happier.

Do you have inflammation in your body? Do a body scan right now. How do you feel? Are parts of your body swollen or in pain? If yes, then try practicing some of the above anti-inflammatory tips for a week. After the week is up notice the shifts in your physical state.

**If you are taking any RX medication for DM, CVD, or MBS, mental health issues, make sure you are closely followed by a knowledgeable healthcare provider before you make changes. To receive medical guidance with diet and lifestyle changes schedule an appointment with HouseCalls.